Winter Break Workouts 2016 HAVE A GREAT BREAK

•Week of FINALS:  I know you will be studying BUT a good 20-30 minute run will clear your mind, relieve stress, and help keep you in shape!

•Warm up with leg swings and foot drills every time you run and stretch AFTER you 

 Dec 19:  30 minutes of some sort of exercise

 Dec 20:30 minutes HARD
Dec 21: 30-40 minute run EASY

Dec 22:  OFF

Dec 23: 30 minutes HARD –Race Pace

Dec 24: 20 EASY Minutes – 10 HARD

Dec 25: OFF

Dec 26: 30 minutes  your choice of pace

Dec 27: 5 min easy, 5 min hard, 5 min break walking - Repeat 2 x

Dec 28: 30-40 minute run EASY

Dec 29: OFF

Dec 30: 10 min EASY /10 HARD/ 10 EASY

Dec 31: off

Jan 1: 30-40 minute run EASY

Jan 2: 5 min easy, 5 min hard, 5 min break walking - Repeat 2 x

Jan 3: RUN for as long as you can 30-60 MAX

Jan 4th Practice resumes at 7:00 AM

Spring Oaks Meet results 11/21/2016

Once again the Eagles cross country teams dominated the competition at the Spring Oaks meet.  The 8^th grade girls, 8^th grade boys, and 7^th grade girls were TEAM CHAMPIONS with the 7^th grade boys finishing second as a team.

Standout individuals finishing in the top 5 of their divisions were:  John Ledet, Hope Coltrin, Lauren Wall, Renee Read, Carson Dodds, Alyssa Bommer, Rebecca Fleener, Camille Smith, and Individual Champion Mary Kate Skrabanek.

Eagle Cross Country ROCKS!

8th Girls Team Scores			8th Boys Team Scores
MMS	20		MMS	53
SWMS	68		LMS	58
SBMS	107		SOMS	89
SOMS	115		NMS	129
LMS	141		SBMS	No score
NMS	231		SFMS	No score
SFMS	No score		SWMS	No score
7th Girls Team Scores			7th Boys Team Scores
MMS	39		SFMS	45
SFMS	64		MMS	54
SBMS	100		NMS	56
NMS	133		SBMS	75
LMS	146		LMS	159
SOMS	152		SOMS	No score
SWMS	167		SWMS	No score

Happy Thanksgiving Workouts CC 2016

—Happy Thanksgiving Break – enjoy your holiday BUT please get some running in too!

—Wednesday: easy 30 minutes jogging, riding bike, or treadmill

—Thursday: gobble gobble =YUM

—Friday: 30 minutes HARD run

—Saturday: Easy 30 minutes

—Sunday: 5 min easy, 5 min hard, 5 min

break walking - Repeat 2 x 

LMS results Announcement

The Eagle Cross Country teams had their first meet on Tuesday at Landrum Middle School.  The 8^th grade boys, the 8^th grade girls, and the 7^th grade girls all won their respective divisions.  The 7^th grade boys came in third.  The following athletes finish in the top five runners per division:

Mary Kate Skrabanek—individual champion

Camille Smith

Rebecca Fleener

Nathan DeLemos

Carson Dodds

Lauren Wall

Hope Coltrin

John Ledet.

The Eagles will compete on Monday at Spring Oaks. GO EAGLES!

LANDRUM Middle School CC meet TEAM RESULTS 2016

1 Loop Results
8th grade girls	TEAM RESULTS	TEAM SCORES by PLACE
Place
1	MMS	1,3,4,7,9=24
2	SWMS	2,12,20,22,31=87	TIE GOES to 6th Runner - 32nd
3	SBMS	6,11,16,25,29=87	6th runner - 34th
4	LMS	5,18,26,38,41=128
5	SOMS	14,19,24,39,40=136
8th Grade Boys
Place
1	MMS	3,4,7,8,11=33
2	LMS	2,6,9,20,26=63
3	NMS	10,13,18,21,22=84
4	SFMS	1,17,23,36,45=122
5	SOMS	14,24,34,38,42=152
7th Grade Girls
Place
1	MMS	2,4,6,19,19=48
2	SFMS	8,10,11,16,27=72
3	SBMS	7,9,15,23,25=79
4	NMS	13,14,29,34,39=129
5	SWMS	5,18,35,42,43=143
6	SOMS	12,30,40,48,52=182
7th Grade Boys
Place
1	NMS	1,3,11,19,20=54
2	SBMS	8,10,13,14,21=66
3	MMS	4,9,15,16,28=72
4	LMS	5,6,7,32,37=87
5	SFMS	2,12,17,24,34=89
6	SOMS	40,42,45,50,53=230

Meet Day Procedures for CC 2016-2017

Meet Day Procedures 2016-2017

The First CC Meet is tomorrow at Landrum Middle school.  The bus leaves MMS at 4:00, the meet BEGINS at LMS at 4:45 in the following order:  8^th grade girls, 8^th grade boys, 7^th grade girls, 7^th grade boys, team awards.  The bus will arrive back at MMS at 6:00pm.  Please be there at MMS to pick up your child.

Team and Parents,

MEET DAY PREPARATION:
Please pack your bag the NIGHT BEFORE:
1. uniform/PE shirt and shorts
2. School issued sweats – we are issuing sweats Monday and Tuesday during school
3. Water and snack
4. Hat and gloves - even if it is not cold
5. Jacket and additional layers - even if it is not cold
6. Running shoes/socks
BE PREPARED for any weather

MEET DAY PROCEDURES:  Any day we have a meet, the schedule will be as follows.

Immediately following the last bell, dress out and come to room 307 in the 8th grade building. 

We will have a team meeting, look at the course map, walk to the bus as a team, load at 4:00pm

Athletes are expected to ride the bus to the meet and ride the bus back to the school from the meet

The only exceptions will be prior activity commitments (ie: lessons, club practice, regularly scheduled tutoring, etc.)

In order to leave the meet with your parents: 

1. must give prior notice via email:  megan.watson@springbranchisd.com

2.  parents must see the coach to sign you out from the meet

Please Note:  the Cross Country Blog address is: http://wordsfromcoachwatson.blogspot.com/

We will have practice Rain or Shine

2016-2017 Cross Country Schedule

Spring Branch Independent School District
2016-2017 Cross Country Schedule
Date	Day	Meet	Host	Event Order	Start Time
15-Nov	Tues.	Meet #1	Landrum MS	8G, 8B, 7G, 7B	4:45pm
21-Nov	Mon.	Meet #2	Spring Oaks MS	8G, 8B, 7G, 7B	4:45pm
28-Nov	Mon.	Meet #3	Spring Woods MS	8G, 8B, 7G, 7B	4:45pm
5-Dec	Mon.	Meet #4	Northbrook MS	7G, 7B, 8G, 8B	4:45pm
9-Jan	Mon.	Meet #5	Memorial MS	7G, 7B, 8G, 8B	4:45pm
17-Jan	Tues.	Rain date #1-#5	TBA	7G, 7B, 8G, 8B	4:45pm
23-Jan	Mon.	District Meet	Spring Forest MS	7G, 7B, 8G, 8B	4:45pm
30-Jan	Mon.	District Rain Makeup	TBA	7G, 7B, 8G, 8B	4:45pm

Parent Information Letter for CC 2016-2017

Parent Information Letter for Cross Country 2016

Hello Parents!  We are so excited to get CC started this season at MMS.  I wanted to communicate with you regarding the details. Please feel free to contact me with any questions at megan.watson@springbranchisd.com

1.      Practice will be from 7:15 – 8:10 each morning EXCEPT days when meets are scheduled

2.      Practice will be on the track- athletes may enter the 8^th grade building and come to my room 307

3.      Forms:  if your athlete has already been in a sport at MMS, then they have the proper paperwork on file.

-           If CC is their first sport of the year, please go to the SBISD website, Look under the DEPTs drop-down, Locate Athletics, and then click forms.  You can download all necessary documentation to fill out.  They can turn in their paperwork to me.  They must have all paperwork complete, prior to practicing with the team. 

4.      Equipment:

·      WATCHES:  Please have your athlete come to each practice with a sports watch of some kind.  They are super cheap at Target/Wal-Mart.  I would like the students to learn how to time their distance work so they can see how much they are improving. 

·      SHOES:  Each athlete should have a good pair of running shoes that are less than a year old.

·      PRACTICE ATTIRE:  Students may wear what they feel comfortable in for practice.  Please send them to school with sweats to wear for practice on the days that it is cold.

4. MEET SCHEDULE: TBA The schedule comes from the District.  We will get it to you as soon as we have the 2016-2017 CC Schedule

5. Parent Meeting TBA